Eating clean consists of eating whole, unprocessed foods and avoiding highly refined foods. Additionally, eating clean eliminates added sugars, unhealthy fats, and excess sodium. Although there are many variations of eating clean, it is primarily eating more fruits, vegetables, whole grains, legumes, nuts, seeds, and lean proteins.
When it comes to getting started with eating clean, use this as a helpful guide for beginners.
1 tips to help you get started:
Learn the Basics of Clean Eating
Identify Your Specific Goals
Portion Your Plates
Eat More Fruits and Vegetables in Every Meal
Make Water your Primary Drink of Choice
Limit Processed Foods
Find Healthy Recipes to Try Out
Reduce Salt and Added Sugars
Choose Organic
Snack the Smart Way
Eat Mindfully and Enjoy Every Bite
Learn the Basics of Clean Eating
Clean eating is simple. Choose whole foods and minimize eating highly processed and unrefined foods, including most fast food places. Include plenty of fiber, good fats, and protein in every meal to help you maintain full throughout the day. Also, watch out for artificial ingredients and avoid drinking your calories. Achieving optimal health does not come from counting calories, it comes from using healthy food in a way that maximizes your health.
Identify Your Specific Goals
It is important to identify your personal health goals and to understand why you are doing them. Whether you're trying to lose weight, reduce processed foods, choose healthier options, or exercise more, you need a plan for your goals. Your needs will determine what your goals will look like. For example, if you want to adopt healthier eating habits, you may switch from calorie-dense foods to a more nutrient-based diet that contains more fiber.
If your goals consist of losing weight, you may need to cut back on carbohydrates and integrate more vegetables but regardless of your goals, there is always room for eating healthier.
Portion Your Plates
Portioning your plate is another easy way to eat a well-balanced and clean meal. A good rule of thumb is to have ½ of your plate for vegetables, ¼ of the plate for lean protein or plant protein, and ¼ for healthy carbohydrates like whole grains. Breakfast may not work well with these portions, as they are designed for larger meals.
Eat More Fruits and Vegetables in Every Meal
Adding more fruits and vegetables to every meal is another great way to eat clean.
Fruits and vegetables are packed with vitamins like vitamin A, C, and E, minerals, and lots of antioxidants that help reduce many diseases. A study conducted by Rautianen et al in The American Journal of Medicine notes the connection between cardiovascular disease prevention and a diet high in antioxidants. In other words, eating fruits and vegetables will have long-term benefits for your overall health.
If your meal does not include any vegetables, have a side salad before the main entree. For breakfast you can blend a delicious fruit smoothie and toss in some kale or add sliced apples to a tasty Cacao Oatmeal.
Make Water your Primary Drink of Choice
Drinking water has so many benefits. Making it your primary beverage is another way to get the most out of it.
Some benefits include:
flushing bacteria and toxins
normalizing blood pressure
protecting organs
regulating body temperature etc.
Harvard health suggests drinking at least 4-6 cups (32-48 ounces) of water a day to keep your body hydrated. Not only will your skin look fresh, but because water makes you full, you are less likely to overeat.
You can never go wrong with water and for better taste, add natural flavor and infuse it with some cucumber, lemon, or berries.
Limit Processed Foods
Limit and avoid processed and refined foods such as white breads, pastas, frozen dinners, vegetable oils, and sugary snacks that are high calorie and low in nutritional value. Processed foods are the worst things you can put in your body. They are loaded with preservatives, chemicals, and other additives that are not necessary for the body to function effectively.
These foods cause disruptions in your body like bloating, hormonal imbalances, and lead to other serious health issues. Start eliminating these toxic foods immediately and you will begin to feel a lot better.
Find Healthy Recipes to Try Out
Find healthy recipes online and try them out. This will involve doing some research, making a grocery list, and preparing a home cooked meal.
Eating clean does not have to be boring so get creative and use your resources. Don’t forget to check out the Nature’s Path recipe section for healthier options.
Reduce Salt and Added Sugars
Reduce salt and added sugar in foods, this means you should read your food labels. According to a study by Siyi Shangguan et al. (2018), they found that “More than 2 in 5 American adults have obesity (. . .), 1 in 2 have diabetes or prediabetes, and nearly 1 in 2 have CVD . . .” which in relation to consuming excess salt and added sugars.
Reducing foods that contain too much sodium and sugars will aid in lowering blood sugars, help you lose weight, and reduce the risk of a heart attack or stroke. Remember that anything in excess is not good for you.
Consider Organic
Consider eating organic. Most organic foods are not processed with synthetic fertilizers, nor are genetically modified or contain other harmful chemicals. Eating organic guarantees that your produce, dairy, proteins, and legumes are safe for consumption.
You can purchase organic products at your local farmers market or grocery store. If you cannot afford organic, consider growing your own produce. To learn more about eating organically read a recent Nature’s Path blog post here.
Snack the Smart Way
Instead of snacking on unhealthy potato chips, cookies, or other sugary candies, snack the smart way by eating fruits or other healthier options.
You can always snack on organic, gluten free chips or a small yogurt bowl with granola. Don’t be tempted to take the easy route, if you want to eat clean then snack smart.
Eat Mindfully and Enjoy Every Bite
Eat mindfully and enjoy every bite, this means chew your food and take your time. In a world where we are constantly on the go, it's important to take your time eating without distractions and stress.
Eating clean is not about completely restricting foods in your diet, but it's possible for anyone to achieve a healthy balance of nutrients through clean eating. The right foods replenish your body, heal your mind, and optimize your energy which will improve your overall health and quality of life.
Choosing a selection results in a full page refresh.
eat clean food list, eat clean for weight loss, clean eating for beginners, list of clean eating foods, easy clean eating diet plan, eating clean diet food list, organic eating for beginners, clean guide, how to clean eat, how to start eating clean and healthy, how to start eating clean, clean eat, eating clean foods, clean eating simplified, how to.eat clean, clean food, is eat clean organic, clean eten, eat clean recipes, a balanced diet, clean eating healthy snacks, eating clean meaning, what is the cleanest diet you can eat, healthy foods for beginners, what does a clean diet consist of, clean eating grocery list for beginners, be healthy, clean healthy food, clean eating food list uk, clean eating menu for beginners, healthy clean eating, lose weight clean eating, diet tips for beginners, beginners healthy eating grocery list, what does eating clean consist of, prevention clean eating, healthy eating, what is clean eating foods, clean diet food list, clean eating recipes for weight loss, clean eating products, list of foods for clean eating, clean eaters, diet for beginners, super clean eating, food for clean eating, clean eating for weight loss, clean living food, eating clean list, eating clean snacks, getting back to eating clean, clean up diet, weight loss clean eating, eating clean diet plan, clean eating food chart, eating healthy for beginners, clean eating approved foods, clean eating meal plan, whats a clean diet, clean food to eat, easy clean eating, clean-eating, clean eating concept, clean eating meals for beginners, clean snacks, how to eat as clean as possible, best of clean eating, clean foods, tips to eating clean, how do you eat clean, eating super clean, how to start a healthy lifestyle, clean eating online, clean eating untuk pemula, how to start eating clean for beginners, menu diet clean eating, the clean eating diet, struggling to eat healthy, ways to eat clean, clean eating quick breakfast, clean eating food list, how to eat clean and lose weight, clean eating meals, clean eating recipes for beginners, how to maintain a healthy diet, clean eating books for beginners, what is clean eating for weight loss, what foods are clean, clean eating and weight loss, what is considered clean eating, how to eat a clean diet, how to start a clean eating diet, tips for clean eating, why clean eating, clean eating tips for weight loss, what happens to your body when you start eating clean, how to stay healthy, how to do clean eating, what is a clean eating diet, eating clean and weight loss, how eat clean, what is clean eatting, foods to eat when eating clean, clean eating options, how to eat cleaner, what is the clean eating diet, clean eating foods for weight loss, clean diet to lose weight, how to eat all natural, does eating clean help you lose weight, healthy food for beginners, clean eating basics, how to start a clean eating lifestyle, clean eating diet rules, how to start a clean diet, what is a clean diet, cleaning eating foods, baby steps to clean eating, clean eating food list for weight loss, eating out clean, how to est clean, clean eating examples, clean diet foods, how to eat completely clean, what does eating clean look like, clean diets for weight loss, snacks for clean eating, best way to eat clean and lose weight, clean eating list for beginners, clean food diet, clean unprocessed food diet, healthy clean food, clean eating ideas, healthy and clean eating, what is clean eating food list, how to clean eating, eat cleaner, what is eating clean, eating clean food, eat clean meals, clean eating guidelines for weight loss, what is a clean diet consist of, clean healthy foods, clean dieting, beginner clean eating, what is.clean eating, healthy diet, how do beginners eat clean, clean eating weight loss, clean eats, how to eat more clean, how to clean eat to lose weight, clean eating diet food list, what to eat to stay healthy, eating clean to lose weight, clean eating breakfast ideas, how to have a clean diet, eating healthy for dummies, what is clean diet, the clean diet, good clean food, simple diets for beginners, eating clean and healthy, clean eat diet, what to eat when eating clean, 30-day clean eating food list, clean eating habits, clean eating journey, what clean eating diet, what is eating clean diet, eating clean for weight loss, clean eating weight loss before and after, how to eat clean to lose weight, clean food diet plan, eat clean snacks, clean.eating, how to switch to clean eating, clean diet plan, how to clean up diet, clean eating snack, healthy lifestyle, a clean diet, the right way to eat, healthy clean diet, clean eating what can i eat, eat clean blog, eating clean food list, how can i start eating healthy, diet clean food, clean eating diet, how to eat clean for weight loss, eat clean diet plan, eating clean adalah, fresh eating, clean eating for beginners book, how to eat clean, how to transition to clean eating, eating guide, cleanest diet, how to get healthy, beginners guide to healthy eating, clean eatting, foods for clean eating, cleaneating, how to eat clean for beginners weight loss, foods to eat clean, clean eating to go, beginners guide to eating healthy, what is clean eating mean, how to clean your diet, what is clean eating diet, clean eating recipes for family, clean eating information, how to eat natural, clean eating and losing weight, clean and healthy eating, cleaning diet, clean eating snacks, how to eat healthy food, eating cleaning, eating clean grocery list, clean eating fruits, good diet for beginners, clean eating foods, clean eating list of foods, clean food on earth, best clean eating, how to start dieting for beginners, beginner healthy eating, clean eating starters, how can i eat clean, eating clean guide, eating lean and clean, eat clean and diet, how to eat clean food, how to lose weight by eating clean, what is eat clean diet, benefits of eating clean, clean program foods to avoid, how to eat healthy for dummies, basics of clean eating, what does it mean to eat clean, eating clean before and after, eat clean foods, how to eat super clean, clean esting, how to clean up your diet, how do i eat clean, cleanest foods, clean eating sugar, eat clean definition, clean eating before and after, start clean eating, what is clean food diet, how to eat clean in america, how to start clean eating and working out, easiest way to eat clean, all about clean eating, diet clean eating, healthy eating for beginners, clean eating tips for beginners, clean eating for dummies, healthy life, how to eat clean and healthy, the best of clean eating, healthy eating for dummies, eat clean recipe, how to eat healthy for beginners, clean eating tips, clean eating guidelines, eat healthy, eat clean list, clean eating brands, eating clean weight loss, clean foods diet, examples of eating clean, simple clean eating recipes, best way to eat clean, healthy clean foods, what is the clean diet, clean eater, eat clean meaning, cleaning eating food list, examples of clean eating meals, clean wating, clean eat food list, how to diet for beginners, clean diet food, clean eating what is it, what clean eating, what does clean eating look like, what is clean eating diet plan, foods to avoid when clean eating, what are clean foods for the eat clean diet, eat clean food, guide to clean eating, how to eat clean to lose body fat, clean eating on the go, how to eat a clean healthy diet, clean eating diet guidelines, what is eat clean, how to start eating cleaner, clean eating near me, clean eating lifestyle, clean eating snack market, clean eating diet to lose weight, clean eating principles, what is health, good diet foods, clean eating where to start, clean eating articles, start eating clean, simple clean eating, how to eat clean on a budget, hiw to eat clean, clean eating.com, clean eating breakfast, how to be healthy, clean eating vegetables, how to get started eating clean, clean easy meals, clean eating what to avoid, clean eating ingredients, clean eating how to start, healthy clean eating snacks, clean eating blog, basic clean eating recipes, clean eating list, how to eat lean and clean, clean eating to lose weight, how to eat unprocessed foods, cleaning up diet, clean food eating, how to start eating, clean eating beginners, is clean eating healthy, clean eating foods to avoid, clean healthy eating, clean eating now, clean eating plan for beginners, beginners guide to clean eating, clean foods list, clean eating lose weight, how to eat clean for beginners, the eat clean diet, what foods are considered clean eating, clean eating cheat sheet, eating clean diet, clean eating recipes, eat clean diet, what are clean foods, clean diet, eatting clean, clean eating diet recipes, clean eating menu, what are clean eating foods, clean eating food, eating clean menu, clen eating, beginners diet, how to eat fresh, recipes for eating clean, clean eating easy, clean eating guide, clean meals, is cheese clean eating, easy clean eating recipes, guide to eating clean, does clean eating work, what is clean food eating, to eating, dieting for beginners, clean eating made easy, eating cleaner, how to begin clean eating, cleaner diet, what clean eating does to your body, clean eating for energy, how to make healthy food choices, clean foods to eat, simple clean eating meal plan, how to begin eating healthy, how do i eat clean to lose weight, eat cleanly, what to eat for clean eating, tips for eating clean, how does clean eating work, examples of clean eating, clean eat diet plan, clean up your diet, clean eating diets, clean eat guide, clean eating help, what is a balanced diet, clean eating what not to eat, clean healthy diet, clean eating guide for beginners, what is clean eating, eating clean recipes, whats clean eating, getting started with clean eating, clean eating grocery list, diet eat clean, list of clean foods, clean eating essentials, clean eatimg, clean eating out, eat clean lose weight, foods that are clean eating, clean food list, clean eating recioes, earing clean, menu for clean eating, how to start a clean eating diet plan, food list for clean eating, best clean eating foods, clean eating for kids, clean eating is, how to eat natural foods, clean eating meal plan for beginners, clean eating whole foods, tips for better health, how to eat healthy food everyday, clean eating grains, how to eat cleanly, clean eating to lose weight fast, clean eating for beginners recipes, what is clean food, eating clean recipes for beginners, how to start eating clean for weight loss, clean eating list of foods to avoid, how to get started eating healthy, clean earing, eating clean for dummies, what is a clean food, how do i start eating clean, clean eating diet for weight loss, cleanest foods to eat, how to eat clean diet, what does clean eating consist of, clean eating food list for beginners, clean eating journal, clean eating rules, how to clean diet, is eat clean a good meal plan, eat clean grocery list, how to start clean eating, eating clean for beginners, easy clean eating recipes for beginners, does clean eating help lose weight, how to begin eating clean, how to eat naturally, what is clean living diet, eat clena, cleaning eating, clean eating shopping list, foods for eating clean, 32 steps to eating, how to become healthy and strong, eating clean lose weight, eat clean shopping list, siyi shangguan, eating clean shopping list, how to eat neatly, tips on eating clean, how to start eating healthy, what is clean esting, best clean eating diet, what to eat to eat clean, healthy lifestyle changes, is oatmeal clean eating, clean eating for fat loss, clean diets, clean eating basic shopping list, eat clean to lose weight, clean eating ideas for lunch, unprocessed food diet recipes, shopping list for clean eating, healthy eating habits, what does eat clean mean, what does a clean diet look like, clean eating menu plan, eat clean healthy, recipes for clean eating, eat clean get lean, clean eating ideas for weight loss, clean food diet food list, what is the definition of clean eating, clean food recipe, balanced diet, clean living diet, healthy eating plan, example of clean eating, healthy lunch, what the body needs to be healthy, clean food meals, what does clean eating mean, clean and lean, cleaner eating, how to clean food, whats eating clean, tips clean eating, easy diets for beginners, ramen noodles recall, clean unprocessed foods, clean living, what should i eat to be healthy, foods that are clean, best foods for clean eating, how to eat clean in the us, healthy diet for beginners, clean eating adalah, eating a healthy diet, ways to eat, clean healthy snacks, eating a clean diet, unprocessed foods grocery list, eating natural foods, clean food love login, the clean eating guide, clean eating lunch, grocery list for clean eating, clean diet plan for weight loss, food nutrition, simple clean diet, how to eat cleaner and healthier, healthy habits to start, what happens when you start eating clean, clean meals to eat, eat clean meal plan, can clean eating help you lose weight, what to eat clean, how to clean up my diet, eat clean and healthy, what to eat on a clean diet, ckean eating, clean eating simple recipes, clean eating recipe, simple clean eating recipes for beginners, what clean eating means, the eat-clean diet, clean eating shopping list uk, how to wat clean, easy clean diet, fitness tips, clean eating chart, eating clean recipes for weight loss, how to eat unprocessed food, clean eatin, cleans food, clean food book, how to start eating healthier for beginners, will eating clean lose weight, how to start a diet for beginners, healthy things for your body, eat clean to get lean, easy diets for beginngers, how to start diet for beginners, what does eating clean mean, clean eating foods list, eat and clean, clean eating menus, recipes for clean eating meal prep, eat clean go, clean eating approved food list, clean eating challenge for beginners, clean eating., clean foo, clean whole foods, clean eating meal ideas, clean eating diet plan, clean simple eats, list of whole foods for clean eating, clean eating recipes meal prep, how to be helathy, how to get your body healthy, easy diet for beginners, rules of clean eating, is clean eating, clean eating shopping list for beginners, healthy habits, eat clean protein, clean eating blogs, clean recipes for families, ways to stay healthy, eat clean coupons, eating clean meal plan, clean easy recipes, whole food eating for beginners, clen food, clean eating food list pdf, i wanna be healthy, what is clean wating, eating healthy meal plan, example of a clean diet, clean meats to eat, easy beginner diet, cleaning eating diet, clean eating tiktok, clean food examples, good clean eating recipes, balanced meal, best clean foods, how to eat healthy, clean eating cleanse, plant base cheese, eating clean means, how to have good health, healthy eating tips for beginners, what is a healthy food diet, eat clean to go, clean eating plan, eating clean for a week, example of clean eating diet, i need a healthy diet, diet clean eating adalah, how to balance food, nutrition health, healthy daily diet, healthiest lifestyle, tips for a healthy diet, how to start eating unprocessed foods, 20 ways to stay healthy, clean eating day, pure eating, how to be a healthy child, what is clean foods, clean eatinf, clean eating for the family, clean diet list, clean eating cheese, clean eating dinner recipes, meal ideas for clean eating, eatclean, clean foods to eat to lose weight, non processed foods to avoid, clean foos, how.to eat clean, how to start eating healthy for beginners, how to change my diet to be healthy, clean eating easy recipes, how to eat healthier foods, clean diet snacks, clean eting, clean foods for weight loss, clean eating cookbook for beginners, what is clean eating recipes, becoming healthy staying healthy, clean food crush, eatclean login, clean eating meal plan on a budget, healthier food options, eating clean plan, what is eating clean mean, snacking diet, a clean diet plan, foods to eat on a diet, how to make a healthy diet, clean eat meal prep, ideas for clean eating, clean diet meaning, clean food snacks, eat clean nutrition information, clean eatung, whole foods clean eating, tasty clean eating, how to have good nutrition, creating healthy habits, eat clean recipes for weight loss, clean diet weight loss, cleen food, clean eating plan for weight loss, tips for diet beginners, plain eating, unprocessed food grocery list, what to avoid when eating clean, heslthy eating, how to maintain a balanced lifestyle, simple clean food, clean diet recipes, clean eating for muscle building, get eat cleaner, how do you eat clean and lose weight, how to eat nutritiously, clean ingredients food, food for beginners, clean delicious, effects of clean eating, easy ways to eat healthy, how to make healthy food, clean diet meal plan, eat clean meal, how to live a healthier life, can you lose weight by eating clean, clean dinner, menu diet eat clean, what does it mean to eat clean for weight loss, the clean diet plan, 3 rules for healthy eating, healthy clean eating meals, clean eating meats, menu clean eating untuk pemula, ways to get healthy, clean eating magazine subscription, list of clean foods to eat, clean and lean diet, list clean foods, eatwell, clean eating food plan, natural eating, diet clean, best clean diet, 21 day clean eating meal plan pdf, easy clean food, does clean eating help you lose weight, clean meal recipes, clesn eating, simple clean eats recipes, eat clean diet menu, easy ways to eat clean, the best of clean eating 2, cleaning tips for beginners, best clean eating diet for weight loss, clean eating dinner ideas, how to eat without processed foods, clean eating beginner, clean eating for weight loss plan, clean eating nutrition plan, clean eating recipes easy, get eatclean, clean eating 101, whole unprocessed foods list, clean and lean recipes, how to eat for beginners, eat clean diet recipes, get eat clean, clean eating meaning, what is in eat cleaner, easy clean eating ideas, diet foods to eat, eat cleaner spray, simple clean meals, beginning to eat healthy, how to start clean eating on a budget, eat clea, clean eating
